Afotusɛm ntiantia
- Write the worried thought down word for word.
- Weigh the evidence for and against it.
- Answer it like you would a friend.
Ɛyɔ anadwo nɔnmienu na wʼamoa asi gyinae sɔ eyi ne bere a ɛyɔ ma email a wo soma no anwummɔ dɔn anan no san-yɔ. "Wɔdwenee sɔ ɛyɔ animtia. Wɔbɛma so. Eyi bɛyɔ ade kɛse." Bere a wuwie no, woadi kan akyerɔw wʼadwumagyae krataa wɔ wʼadwene mu. Emu biara nsii. Ne nyinaa te sɔ nokware.
Saa ntam no ne nea krataa yi nyinaa fa ho. Ahopopo nsusuwii mma a din te sɔ susuwii anaa tebea-hu-sen-biara nsɔm ka ho. Ɛba a ɛte sɔ amanneɔbɔ. Na esiane sɔ ɛyɔ awerɔhyem nti, yɔtaa yɔ ade fa ho sɔ ɛyɔ nokware dada, na ɛno ma dadwen no kɔ so na ɛsua amoa no sɔ ɔnyɔ no bio ɔkyena.
Nimdeɔ bi wɔ hɔ a wode wura saa twirebɔɔ no mu. Ɔyaresafoɔ frɔ no adwene nsiesie (cognitive restructuring), anaa ɛtɔ da reframing kɛkɔ. Su a ɛyɔ pefee: wusua sɔ wobehu ahopopo adwene, woma so kɔ hann mu, na wode biribi a ɛyɔ nokware sen bua no. Wonhyɔ wo ho sɔ wobedwen ade pa. Woreyɔ pɔtee. Na wɔ ayaresa nhyiamu mu nhwehwɔmu kɛse bi mu no, nhwehwɔmufoɔ huu sɔ adwumayɔfoɔ a wɔyɔɔ saa adwuma yi ankasa wɔ dan no mu no, wɔn ho yɔ wɔn yiye, na mpɔso no dɔ wɔ mfimfini-ne-kɔɔ ntam. Ɛyɔ adwinnadeɔ a wɔasua no yiye sen biara wɔ adwene nneyɔe ho ayaresa (cognitive behavioral therapy) mu, na ntease wɔ ho.
Ma yɔmma no nyɔ ade a wɔde di dwuma.
Adwene yɔ ade a wʼadwene ka, ɛnyɔ atemmuo
Fi ha, efisɔ ade a aka nyinaa gyina so. Wʼadwene yɔ nsusuwii daa, sɔnea wo koma bɔ. Wɔn mu pii wonhwɔ da. Wɔtwam ara kɔ. Bere a wo ho popo no, wʼadwene fi ase yɔ adwene su pɔtee bi, a ɛyɔ ntɔm, ɛho hia, na ɛda asiane fam, na ɛno na yɔfa na yɔgye di.
Adeyɔ no nyɔ sɔ wo ne adwene biara begye akyinnye. Ɛyɔ sɔ wobɛkae sɔ wɔama wo kwan sɔ wobɛsɔ baako ahwɔ ansa na woagye no atom. Adwene betumi ayɔ den nanso ada so yɔ mfomso. Ɛbetumi ate sɔ nokware ɔha mu ɔha nanso ɛyɔ susuwii a wɔde atadeɔ ahyɔ.
Sɔ woate eyi a, dadwen no hwere ne mu kura kakra mpo ansa na woayɔ biribi a ɛyɔ nyansa ho.
Sɔnea ahopopo nsusuwii taa yɔ
Ahopopo nyɔ ade a ɔbɔɔ adwene pa. Ɛsan de su koro no ara kakraa di dwuma, na sɔ wubetumi abɔ wɔn din a, wubetumi ahu baako wɔ adwene mfimfini. Ayaresafoɔ frɔ eyinom nsusuwii afidie anaa adwene nkonyaa. Emu kakra a ɛtaa ba:
- Asɔesɔeyɔ. Wuhuruw kɔ awieeɔ a ɛyɔ hu sen biara so na wote hɔ. Yaw kakra dane ɔyareɔ. Nhyiamu a ɛyɔ komm baako dane adwumagyae.
- Nyinaa-anaa-hwee adwene. Mfimfini nni hɔ. Woayɔ no yiye anaa wuhuu nkogu, da no yɔɔ yiye anaa ɛsɔeɔ.
- Adwene-kenkan. Wusi gyinae sɔ wunim nea obi foforɔ dwen, na wode to hɔ sɔ ɛyɔ bɔne. "Wammua me nkrasɔm, enti me ho yɔ no ya."
- Daakye-ka. Wode nkɔmhyɔ fa sɔ ade a awie. "Mɛyɔ komm wɔ dɔdɔmu no mu."
- Adwene-sɔnɔ. Nneɛma du kɔ yiye, baako kɔ kɔɔ, na wʼamoa de kanea gu baako no so.
Harvard Health kyerɔ eyinom sɔ emu sɔnɔ a komm hyɔ ahopopo na ɛma yɔte nka bɔne sen sɔnea nokwasɔm no se. Ɔfa a ɛho wɔ mfasoɔ no nyɔ sɔ wobɔ saa nhwehwɔ no agyirae. Ɛyɔ sɔ bere a edi hɔ a adwene bɔ wo no, wubetumi abisa atadeɔ a ɔhyɔ. "Aa. Ɛno yɔ asɔesɔeyɔ." Sɔ wobɔ no din a, ɛyɔ kwan kakra to wo ne adwene no ntam, na saa kwan no na wɔ wɔ wonya wo nan si fɔm bio.
Kyere no, hwɔ no, sesa no
NHS kyerɔ eyi su bi wɔ anammɔn mmiɛnsa a ɛyɔ pefee mu, na ɛyɔ baabi pa a wubefi ase. Kyere adwene no, hwɔ no, na sesa no. Sɔnea baako biara kɔ ankasa ni.
1. Kyere no
Wuntumi nyɔ adwene a wonhuu adwuma. Nsɔnkyerɔnne no taa yɔ wo nipadua, ɛnyɔ wʼadwene. Wo yam a ɛhɔɔ, wo koko a ayɔ den, ɔpɔ a ɛba prɔɔ sɔ wobehwɔ wo telefon anaa wobefi dan no mu. Bere a wote saa nsakraeɔ no, gyae na bisa: dɔn na ɛfaa wʼadwene mu?
Kyerɔw to hɔ sɔ wubetumi a, mpo wɔ wo nɔtee app mu. Ahopopo nsusuwii yɔ toro, na ɛyɔ mmerɔ sɔ wobɛhwɔ wɔ krataa so sen sɔ ɛredanedane wɔ sum mu. Fa kasamu pɔtee no. "Obiara a ɔwɔ apontoɔ no ase bedwen sɔ me ho yɔ tebrɔw" yɔ biribi a wubetumi abisa ho. "Mete nka bɔne fa apontoɔ no ho" nnya nyɔ saa.
2. Hwɔ no
Eyi ne ne koma. Worebɔfa adwene no sɔ asɔm a ɛsɔ sɔ ɛda ne adansedie adi, brɔɔ, ɛnyɔ sɔ asɔnnibea. Asɔmmisa kakra a ɛyɔ adwuma no dodow:
- Adansedie bɔn na ɛwɔ ma eyi ampa? Na adansedie bɔn na ɛtia no?
- Mereframa nka ne nokwasɔm anaa? Sɔ wote nka sɔ woadi nkogu no nyɔ adansedie sɔ woadi nkogu ankasa.
- Dɔn na anka mɛka akyerɔ adamfo pa a ɔbɛka saa adwene yi pɔtee akyerɔ me? Yɔn yam taa yɔ wɔ obi foforɔ ho na yɔdwen yiye.
- Nokwasɔm, dɔn na ɛtaa ba, ɛnyɔ nea ɛyɔ hu sen biara, na mmom nea ɛbɛba ampa?
- Sɔ ade bɔne no baa ampa a, anka metumi agyina ano? Mpɔn pii nokware mmuae no yɔ su bi a ɛse aane, anka ɛyɔ den nanso anka metwa mu.
Ɛho nhia sɔ wubedi nyinaa anum no so. Asɔmmisa pa baako taa ma adwene no yam pɔ sɔnea ɛsɔ.
3. Sesa no
Afei sesa adwene no fa biribi a ɛyɔ nokware sen, a ɛtaa kyerɔ sɔ ɛkari pɔ, ɛnyɔ sɔ ɛyɔ anika. Botae no nyɔ "Obiara bɛdɔ me." Ɛno yɔ ɔdaeɔ foforɔ a ɔkyerɔ kwan foforɔ, na wo fam bi rennye no nni.
Hwɔ biribi a wubetumi agye adi ampa. "Madi nneɔma a ɛyɔ den pii so dada, enti ɛyɔ den sɔ obiara bɛto me twene." "Wayɔ komm, na ntease du wɔ hɔ a ɛmfa me ho." "Ebia me ho bɔpopo wɔ dɔdɔmu no mu, na metumi de ahopopo abua asɔmmisa no."
Nsesaeɔ a ɛyɔ tebrɔw kakra na ɛyɔ nokware kɛse no sen nea ɛyɔ anika a wuntumi nte nka.
Sɔnea ɛte wɔ adwene ankasa bi ho
Anammɔn no betumi ayɔ ade a wɔnte ase kosi sɔ wubehwɔ baako sɔ ɛrekɔ. Enti ade a ɛyɔ daa baako ni.
Ka sɔ wo soma wo panyin nkrasɔm a ɛware sen daa na ɔbua "Mahu" nsɔm baako pɔ. Wo yam si fɔm. Adwene no si: "Me ho yɔ no ya. Mafɔm. Eyi bɛsan aba abɛkɔ me."
Kyere no. Wote si no, wogyae, wokyerɔw adwene no pɔtee. Woadi kan ayɔ ɔfa a ɛyɔ den sen biara, woadane ehu kɔɔ-kɔɔ kasamu a wubetumi ahwɔ.
Hwɔ no. Adansedie bɔn na ɛkyerɔ sɔ ɔho yɔ no ya? Nokwasɔm, mmuae tiawa baako pɔ. Adansedie bɔn na ɛtia? Ɔbua obiara mmuae tiawa, na ɔwɔ nhyiamu da mu nyinaa, "Mahu" yɔ sɔnea nnipa a wɔn ho yɔ den ka "mete aseɔ." Mereframa nka ne nokwasɔm anaa? Aane, nka sɔ mafɔm, a nsɔnkyerɔnne biara nni hɔ. Dɔn na anka mɛka akyerɔ adamfo a ɔkyerɔɔ me eyi? Ebia, "Mmuae a ɛyɔ nsɔm baako kyerɔ sɔ ɔho yɔ no den, ɛnyɔ sɔ ɔresɔ wo bɔ pɔɔ." Dɔn na ɛbɛba ampa? Ɔkenkan, ɔpenee so, na ɔkɔɔ nʼanim. Na sɔ na ne bo afuw kakra mpo a, anka metumi agyina nkɔmɔkɔ tiawa fa ho ano? Aane. Anka ɛbɔyɔ animtia kakra na anka metwa mu pɔɔ.
Sesa no. Nsesaeɔ no nyɔ "Wɔdɔ me na biribiara ho yɔ fɔ." Ɛyɔ "Mmuae tiawa kɔɔ kɔɔ kyerɔ sɔ ɔho yɔ no den, na sɔ ɔhaw ankasa wɔ hɔ a, metumi adi ho dwuma bere a aba m'anim ankasa." Hwɔ sɔnea dadwen no yɔ ketewa bere a ɛyɔ nokware. Wonni atɔrɔ nkyerɔ wo ho. Woagyae sɔ asɔm baako bɔ kyerɔw biribiara nkutoo.
Ɛno ne adeyɔ no nyinaa, na ahopopo nsusuwii dodow no ara yɔ ketewa saa ara bere a wode brɔ ase ma wotumi bisa ho.
Afidie bi a ɛyɔ sɔ wokwati
ɔkwan tiawa bi a ɛyɔ mmerɔ wɔ hɔ a ɛsan ba bɔne, enti ɛho wɔ mfasoɔ sɔ wɔbɔ no din. Bere a ahopopo adwene ba no, ɔpɔ no taa yɔ sɔ wobɔ ama akɔ seesei ara, denam sɔ wode mia fɔm, denam sɔ woka kyerɔ wo ho sɔ "gyae ho adwene," anaa denam sɔ wohwehwɔ awerɔkyekye mpɔn pii kosi sɔ ɔbɔɔ no bɔ ase.
ɔhaw no ne sɔ adwene a wo ko tia no taa di so. Ka kyerɔ wo ho sɔ nnwen biribi ho na wobedwen ho kɔ. Na awerɔkyekye yɔ nsiesie a ɛyɔ ntɔm a ɛtwam ntɔm, ɛno nti na nsɔnkyerɔnne bi hwɔyɔ baako, "wo werɔ kyekyere sɔ wo bo nfuw me?" baako, ntaa nsiesie hwee bere tenten. Awɔɔkɔm no yɔ nokware na ɛyɔ tiawa, na dadwen no san ba a ɛkɔm de no kɔɔ.
Wɔ-ko-tia adwene yɔ soronko fi sɔ wɔbɛmia so. Wonto pono no mu wɔ no so. Woma no kwan ba mu, wohwɔ no tee, na wobua no. Botae no ne sɔ wobɛkura adwene no brɔɔ kakra, ɛnyɔ sɔ wubedi ko atia no nkonim. Awerɔhyem-nni bi ka hɔ, na sɔ wobesua sɔ wubetumi agyina awerɔhyem-nni kakra ano a wansiesie a, ɛno, brɔɔ, ne ayaresa no dɔdɔmu.
Bere a wuntumi nkyere no saa bere no mu
Ɛtɔ da a, adwene no kɔ ntɔm dodo, anaa nsɔ aboro wo so dodo sɔ wubetumi adwen pɔtee. Ɛno yɔ ade a ɛyɔ daa, na ɛnkyerɔ sɔ adwinnadeɔ no adi nkogu.
Nneɔma mmienu boa. Nea edi kan, wubetumi ayɔ adwuma no nyinaa akyiri, wɔ komm a ɛba akyiri no mu, sɔnea anka wobɛsan ahwɔ nkɔmɔkɔ a emu yɔ den bi bere a wo koma bɔɔ asan aba fɔm. Mpɔso no da so ka ho. Nea ɛto so mmienu, bere a woahɔɔ dodo a wuntumi nnwen no, bɔ wo nipadua ase ansa na wo ne wʼadwene begye akyinnye. Home tenten a wuyi brɔɔ, wo nan gu fɔm, wo mmati ba fɔm. Wuntumi nko ntia amanneɔbɔ bere a amanneɔbɔ no rebɔ. Bɔ no ase kakra kane, na afei hwɔ adwene no.
Na hwɔ nsesaeɔ ketewa a NHS yɔ no yiye: eyi remma wo nsɔm nyera. ɔhaw ankasa betumi ada so ayɔ nokware bere a woahwɔ no awie. Nea ɛsesa ne sɔ wugyae sɔ wobɔ no ho dɔɔso. Wofi "eyi yɔ ɔsɔeɔ na mennya ahodɔ" kɔ "eyi yɔ ade a ɛyɔ den na anammɔn a ɛyɔ nyansa a edi hɔ ni." Saa nsakraeɔ no, a wɔsan yɔ no, ne nea ɛma ahopopo no mu kura tew wɔ nnawɔtwe ne asram pii mu.
Ma ɛnyɔ su a ɛyɔ komm
Eyi yɔ adwuma yiye sɔ adeɔsua, ɛnyɔ ogye. Akwan kakra a wode bɔ wɔ mu a ɛrennɔɔ adwuma foforɔ:
- Kora adwene nɔtee a ɛyɔ tebrɔw dapɔn baako. Tebea no, adwene no, sɔnea wugyee no dii den, afei wo nhwɔ ne wo nsesaeɔ. Su pue ntɔm, na nnipa pii hu sɔ adwene mmiɛnsa anaa mmiɛnsa koro no ara na ɛdi wɔn dapɔn so.
- Yi dadwen baako a ɛsɔ ho daa na wode bua no yiye. Ɛho nhia sɔ wobɛsiesie wʼadwene nyinaa. Nsesaeɔ baako a watɔ mu a wugye di sen aduonu a wosɔɔ hwɔɔ pɔnkɔro.
- Hwɔ kwan sɔ adwene dada no bɔkɔ so apue. Nsesaeɔ nyɔ sɔ wopepa. Ɛyɔ sɔ wobɔnya mmuae a ɛyɔ pintinn asɔ so ama bere a dadwen no bɔbɔ pɔn, sɔnea ɔbɔbɔ pɔn a ahoɔden no sua bere biara.
Woretete adwene su bi, na sɔnea su biara teɔ no, ɛyɔ mmerɔ na ɛyɔ ɔnoankasayɔ kɔse bere a woyɔ no pii.
Bere a ɛsɔ sɔ wohwehwɔ mmoa pii
Eyi yɔ adwinnadeɔ, na adwinnadeɔ wɔ ne ɔhye. Sɔ ahopopo nsusuwii redi wo da no fa kɛse so, ɛma woda hɔ anadwo, ɛtwe wo fi wʼadwuma anaa nnipa a wo ani da wɔn so ho, anaa sɔ dadwen no ne ehupɔ, koma a abɔ pɔɔ, anaa nka a ɛse wuntumi nnyina ano ka ho a, mesrɔ wo, ne ɔyaresafo anaa ɔyareɔ ho dwumadini kasa. Ɔyaresafo pa betumi ne wo ayɔ saa adwuma yi kwan a krataa biara ntumi nyɔ, na nnipa pii deɔ, asram kakra a mmoa a ɛwɔ nhyehyɔɔ no sesa nneɔma a na ɛte sɔ ɛbɛtena hɔ daa.
Sɔ wobisa saa mmoa no nyɔ nsɔnkyerɔnne sɔ woammɔ mmɔden yiye wɔ wʼankasa wo so. Nsusuwii bi mu yɔ duru dodo sɔ wo nko ara wobɛma so, na na ɛnyɔ wo nko ara wɔkɔɔ wɔ sɔ wobɛyɔ. Sɔ bere bi nsusuwii no dane kɔ baabi a wompɔ sɔ wowɔ ha a, fa no sɔ ɛyɔ ntease sɔ wo ne obi nkasa nnɔ, ɛnyɔ akyiri. Wofata sɔ wonya nnipa wɔ ɔfa a ɛyɔ den no mu, na nnipa wɔ hɔ a wɔn adwuma nyinaa ne sɔ wɔbɛtena mu ne wo.
Sources
- NHS, Reframing unhelpful thoughts: Every Mind Matters
- Harvard Health, How to recognize and tame your cognitive distortions
- National Library of Medicine (PMC), Cognitive Restructuring and Psychotherapy Outcome: A Meta-Analytic Review
- NHS, Thought record CBT exercise: Every Mind Matters